Inflammation and congestion of the sinus cavities cause sinus headaches, characterized by a deep, throbbing pain around your eyes, nose or cheeks. When your sinuses become inflamed they cannot drain mucus as they normally do, leaving you prone to sinus infections, explains the University of Maryland Medical Center. Free home remedies can decrease sinus inflammation and help to relieve your sinus headaches. However, your health care provider should diagnose any sudden, severe, unexplained or ongoing headache.
Fluids
Sinus headaches may occur following a cold or because of chronic allergies, states the Mayo Clinic. Both these conditions may cause dehydration if you have a severe runny nose, exacerbating sinus congestion. Drink plenty of fluids to dilute the mucous in your sinuses and to promote sinus drainage. Avoid caffeinated drinks, however, as caffeine is a diuretic that leads to increased urination and dehydration. Also, abstain from alcohol when you have a sinus headache, as alcohol may cause the lining of your sinuses to swell even more.
Steam
Exposing your sinuses to steam helps to relieve congestion and encourages sinus drainage. A long, hot shower provides warm, moist air to breathe, and the hot water on your face may help to relieve your facial pain, recommends the Cleveland Clinic. Create an alternative humidified environment by draping a towel over your head above a bowl filled with steaming water. Slowly breathe in the steam until you feel your sinus pressure release. Repeat as often as necessary throughout the day. Be careful, however, that the steam does not burn you.
Saline Rinse
A neti pot is a device to rinse your nasal cavities with salt water, humidifying your sinuses and decreasing inflammation. Improvise a neti pot by using a small teapot with a curved spout, suggests the University of Michigan Health System. Dissolve one teaspoon of salt and a half teaspoon of baking soda in one pint of warm water. Fill the teapot with the solution. Tilt your head sideways as you lean over a sink and gently insert the teapot spout into one nostril. Breathe through your mouth as you slowly pour the solution into your nostril, allowing it to drain out the other nostril into the sink. Refill the teapot with salt solution and repeat on the other side.
Elevated Sleeping
Sinus pressure and headaches are often worse when you first get up in the morning, explains the University of Maryland Medical Center, because mucus has been collecting in your sinuses all night. Sleeping with your head in an elevated position keeps your sinuses draining throughout the night. Place several pillows or layers of blankets under your head as you sleep to decrease sinus inflammation and help to relieve your headache.
